CrossFit Republic – CrossFit

Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight)

Snatch (Power or Squat)

Wave 1:

Minute 0 – 2: 75% x 3

Minute 2 – 4: 80% x 2

Minute 4 – 6: 85% x 1

Wave 2:

Minute 6 – 8: 80% x 2

Minute 8 – 10: 85% x 2

Minute 10 – 12: 90% x 1

Wave 3:

Minute 12 – 14: 85% x 1

Minute 14 – 16: 90% x 1

Minute 16 – 18: 95% x 1

Minute 18 – 20: Heavy single x 1

Power Snatch (Weightlifting Variable Reps & Sets)

Squat Snatch (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 8 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 8 Minutes of..

10 Overhead Squats (95/65)

5 Chest to Bar Pull Ups

Intended Stimulus

5-8 rounds; advanced athletes could get 10 or more.

Expect this workout to challenge midline, legs, and shoulder stability, especially further in.

Unbroken overhead squats; most sets in :20-:30.

Chest-to-bar pull-ups in :15-:45 and 1-2 sets.

Step 1:

10 Overhead Squats (45/35) or PVC

5 Ring Rows or Seated Ring Bar/Ring Pull Ups

Step 2:

10 Overhead Squats (75/55)

5 Pull Ups (Any Variation)

Step 3:

10 Overhead Squats (95/65)

3 – 5 Chest to Bar Pull Ups

Step 5:

10 Overhead Squats (115/85)

5 Bar Muscle Ups